Stand with the ball behind your back at waist height against a wall and hold a medicine ball between your hands, as shown in the picture.
Move your feet forward into a comfortable position, keeping a light pressure between your back and the larger ball.
Lower your bottom down to the floor, as shown in the picture. At the same time, lift the medicine ball over your head with straight arms. Maintain the position of your pelvis while moving the knees directly over the feet.
Next, press your feet into the floor and activate your buttocks to return to the starting position. Lower your arms at the same time.
